When: Saturday 2nd June from 7pm onwards
Where: Central Bar and Cafe, Collins Street Hobart
Why: Bretto is leaving us for the Army, so get along and give him a send-off he won't forget. Also, raise money for Russ to travel to the World CrossFit Games in L.A
Dress-up Theme: Yank (American)
Cost: $25 per person (this includes DJ and nibbles)
RSVP by 26th May here
Check it out here
Get along to what is promised to be a rowdy event.
“Kelly”
5 rounds for time:
Run 400m
30 Box jumps 24”/20”
30 Wall Ball 10kg/6kg
Post time to comments
Compare to last time here
Do you have the mobility for a Squat Jerk?
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 60kg/40kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post total rounds completed to comments.
Compare to last time here
Front Squat 3-3-3-3-3-3-3
Finisher:
3 efforts of-
Max chest-to-bar pull-ups
Post loads and total number of chest-to-bar pull-ups to comments
‘Tabata Mash-up’
Tabata intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to Double-unders, 5 meter shuttle runs with single hand tap, Power Swings 24kg/16kg, and Push-ups with a 1 minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the 8 intervals. During the 1 minute rotation time the clock is not stopped. The score is the total of the scores from the five stations.
Scoring example:
A total score of 60 is determined by adding up the lowest number of reps in any set of each exercise.
22 Double-unders
10 Shuttle runs
12 Power swings
16 Push-up
Score is 60.
Post total score to comments
View what the Power Swing is here
For 15 minutes complete the following every minute,
2 Bar-facing Burpees
1 Power Snatch
12 Double-unders
Post total load moved for power snatch to comments
*Reminder that today at 5pm is the cut-off for CrossFit Colossus clothing orders. Don't be that person who missed out. Order NOW.
For time:
Run 800m
25 Push press 40kg/30kg
Run 400m
25 Burpee box jumps 24"/20"
Run 400m
25 Push press 40kg/30kg
Run 800m
Power Clean 1-1-1
Then
“Karen”
150 Wall Ball Shots for time 10kg/6kg
Compare to last time here
Post 1rm power clean and Karen time to comments
Rest Day
In 15 minutes run 800m and in the remaining time complete as many rounds as possible of:
8 Toes-to-Bar
10 Burpees
12 Grass hoppers
Post number of rounds completed to comments
